CrossFit PTC – WOD
Bench Press (Take 5 sets to work up to heavy set of 8)
Complete 5 sets of:
– 8 bench press (start light and add each set)
– 8 v ups + :25 hollow hold + 8 v ups (all done without putting feet down)
– 8 double dumbbell bicep curls (no swinging)
**rest a little bit between movements.
Metcon (3 Rounds for reps)
Tabata (:20 on, :10 x 8 sets)
Rest 1 minute between movements
– Battle ropes (L+R = 1)
– abmat sit ups
– hand release push ups
– double KB overhead static hold 35/26# each hand (no leaning!!)
